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WOD 04.07.19
Speed/conditioning: Head to head: 3 rounds, each for time: 5 burpees 20y shuttle sprint, (10 out/10 back) 15/10 cal assault bike WOD: Amrap in 15 minutes: 5 box jumps, 36/30 inches 10 Russian twists, 1.5/1 pood 15 Russian swings, 1.5/1 pood Post times and rounds to beyond the whiteboard.